SNATCH BALANCE + OHS

Emomx5
1 snatch balance + 2 overhead squats

pikkasen voi laittaa viime viikosta lissää jos tuntuu hyvältä

3x3min ON: 2 min OFF

Buy in: 2 rounds of
50 DU/75 SU
15 GHD sit-ups/15 sit-ups

Max rep rope climb/kipping pull-ups

Crosstrainer-pyörä
55 kc

Soutu: 75 kc

E2MOM x6:
2-4 Power snatch
4-6 No jump burpee
6-8 Kipping jumping pull-up

Valitse sellaiset toistomäärät, että liikkeet menevät noin minuuttiin.

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

For 40 minutes ascend the ladder as far possible:
4 KB swings (24/16 kg)
4 box jump overs (24/20 “)
4 thrusters (25/15 kg)
20/15 cal ski, row or bike
60 s rest
6 KB swings (24/16 kg)
6 box jump overs (24/20 “)
6 thrusters (25/15 kg)
20/15 cal ski, row or bike
60 s rest
8 KB swings (24/16 kg)
8 box jump overs (24/20 “)
8 thrusters (25/15 kg)
20/15 cal ski, row or bike
60 s rest
…

Ring muscle-ups

AMRAP 2

if you cannot yet do ring muscle-ups, but are close, you can make some attempts today in the 2-minute window OR simply take note that this is something you’ll need to work on.

1x6x72
2x5x75
Toistotesti 80kg

A: SL standing hamstring curls 3x10/ben
B: Leg press 5-5-5+
C: Bench press 3-3-3 @rpe7-8
D: Supinated lat pull Downs 3set
E: Z-bar Preacher curls 2set
D: SA biceps Cable curls 1xMax

Power clean 3x3, 3x2

5 rounds for time:
12 x Db Deadlift 22,5/15 kg
9 x Db Hang power clean
6 Db Stoh